Personalize your Training with an Online Powerlifting Coach
As weights gets heavier, mastering technique makes a big difference
Photo Credit: Becca Heuer
Introduction
Powerlifting is a paradox.
While the sport only involves three basic movements we learn as babies, many variables affect consistent gains.
Even if we understand those variables, our judgment is cloudy. It is hard to make the best decision about your training when you're pissed about yesterday's bench press session while home with a sick kid.
An online powerlifting coach can add objectivity.
In this blog post, I'll describe the methods I use to optimize powerlifting training programs for my clients. These are part of my overall training system.
training Goals
Every lifter brings unique goals to their coach-athlete relationship.
Some people want to focus on powerlifting meet performance above all else. Other people compete in multiple sports or train with quality of life in mind.
The best online powerlifting coaches identify these objectives first. Then, they can use the best methods and tools. One lifter might need rigorous percentage-based training, while another will benefit from a more intuitive approach.
In many cases, goals fluctuate throughout the year. An excellent online coach will guide an athlete along that process. At times, a client might want to lift to feel stronger with less emphasis on estimating one rep maxes. In other cases, they may benefit from general barbell training in which they explore various movements. While the potential tradeoff is less progress in the short run, it can lead to better compliance over years and decades, which is where the real gains happen.
Training Mindset
Developing a training mindset is a big part of your personalized program. I want to prepare you to make each session and cycle as effective as possible.
Adjust your expectations if you're constantly hyping yourself up to overshoot your RPEs. Training is not the same thing as competing.
But some lifters misinterpret the evidence on training to failure.
While you might be working hard, you must push to a specific point to acquire strength. Increasing rate coding and recruiting specific muscle fibers occur close to your max effort. Executing these lifts is a distinct mental challenge that a coach can prepare you for.
Training History
Lots of lifters grind through high-intensity and high-specificity training for years. This approach leaves them feeling beat up or burned out.
They often benefit from development blocks such as General Physical Preparedness (GPP). Lifters can improve your aerobic system while perfecting technique, healing tweaks, and building muscle.
By contrast, some lifters get stuck on the volume hamster wheel. Prior injury or declining motivation prevents them from tapping into sufficiently high motor recruitment. The good news is that they've built a foundation. They need an online strength coach to tap into their top-end strength.
lifting form
Eventually, every lifter hits limiting factors in their technique. Think of the chest fall in the barbell back squat. (Read my comprehensive article on diagnosing squat movement patterns).
Early in your lifting career, the chest fall is inefficient. You can finish the squat since it's at a lighter weight, but it wastes a lot of energy.
However, as you get stronger, that chest fall can become ineffective. You're more likely to fail a lift if you can't control your torso angle in the hole.
I analyze the underlying cause for each lifter to create a targeted solution. You have limited training resources (time, energy, recovery). Your program should be laser-focused on the 1-2 movements for 2-3 sets that will fix it.
For one person, that could mean a specific tool like safety bar squats. For others, it might mean adding ankle mobility.
Injury Status and Nature
Like with your technical faults, the specifics of your injuries matter. Are they chronic? What's the intensity and duration?
If barbell bench pressing always causes intense shoulder pain that limits your daily function, the rehab process could take some time. For several months, you may need to build rotator cuff stability while adding thoracic spine mobility.
The solution is different if you infrequently get low back pain from deadlifting. Just add 3-5 sets per week of strengthening exercises like back extension.
Nutrition Coaching and General Wellness
I've worked with plenty of clients who unlocked their potential through changes outside the gym.
Sometimes, it's as simple as improving nutrient quality and timing. In other cases, the work is more complex, like building sleep hygiene or learning mindfulness techniques.
Online coaching for powerlifting is particularly good for holistic services. My coaching app, for example, includes training phases with detailed workouts plus nutrition and habit coaching. We can track progress together while keeping you accountable. I also stay in touch with my
Conclusion
Working with an online lifting coach can level up your lifting. While programming seems straightforward, coaches bring clear eyes and experience. This is key to putting the pieces together in a personalized way . Schedule a consult if you'd like to discuss options for your powerlifting online coaching. I work with lifters at all levels.
